Millets: Marvel grains that will replace Dietary Supplements
The G20 summit held in the capital city of India saw world leaders like Joe Biden & Rishi Sunak getting together for addressing global issues. As a part of rich Indian culinary heritage, the menu for the delegates comprised of dishes prepared in diverse flavors using ancient grains- The Millets. From puris to pancakes, idli-dosa to pasta, risotto, ravioli to noodles, even desserts- all dishes served were curated using Millets.
2023 has been declared the international year of millets by the United Nations. PM Modi has joined Grammy winning singer Falu, for a special song encouraging the cultivation & consumption of Millets!
Wondering what’s the hype about?
My personal journey with Millets: After being diagnosed with an autoimmune disease I eliminated wheat and rice and adopted millets as the exclusive grain in my diet 3 years ago. It brought a revolutionary impact in my state of health within 2 months. As an experiment, I re-introduced wheat in my diet after 2 months and saw re-emergence of disease symptoms. It convinced me on 2 simple facts:
- Wheat was likely a culprit (Studies accuse the gluten in wheat for causing a leaky gut which contributes to autoimmunity).
- Millets proved their claimed medicinal benefits in treating & preventing a chronic ailment.
What are Millets?
Cereals (tiny grains) that belong to the grass family Poaceae, native to Asia and Africa, specifically, India and Nigeria. They were an integral part of our ancestral diet for last 5,000 years and also served as animal fodder. The term ‘Millet’ is derived from the French word “mille” which means thousand, implying a handful of millet can hold up thousands of grains.
Why chose Millets over Wheat or Rice?
- Provide adequate macronutrients (Carbohydrate, protein, fats) compared to staple crops.
- Rich in fibre + better micronutrient profile (B Vitamins, minerals, essential amino acids & fatty acids).
- Medicinal & disease reversing properties (10 times that of wheat & rice): Full of phytochemicals, phenolic compounds & antioxidants.
- Lower Glycemic index makes them an excellent choice for diabetics. One feels full after eating a smaller quantity of millets as compared to paddy rice (higher satiety index).
- Gluten free: Boon for patients who are intolerant or sensitive to wheat (Celiac disease, autoimmune diseases, gut disorders).
Diseases that have shown excellent response to a Millet diet: You name it, it’s in the list…..
How you support the environment when you eat millets ?
a) Excellent Climatic resilience to harsh weather conditions like heat & drought & require minimal irrigation for growth. While wheat & rice require immense amount of rain for a good yield and need to be sprayed with tons of chemicals to drive the pests away.
b) A Chemical free grain as they do not attract pests obviating the need for fertilizers or pesticides. They can even grow in a poorly fertile soil.
Growing millets seems to be an ideal solution for countries to increase self-sufficiency and reduce reliance on imported cereal grains, promoting the native small-scale poor farmer. This can address global issues of food security & nutritional deficiencies. This is why UN has declared ‘2023 as The International Year of Millets’.
TYPES OF MILLETS
9 types of millets are grown across various states in India. Based on the grain size they are divided into:
- Major millets: Bajra, Jowar, Ragi
- Minor millets: Kodo, Little, Foxtail, Browntop, Barnyard, Proso
Based on their health benefits, they are classified as: Positive, Neutral & Negative grains.
- Positive millets are nutritionally superior with high fibre, antioxidant content which helps in reversing diseases.
- Neutral millets may not offer as many medicinal benefits but are better than consuming wheat or paddy rice.
- Negative grains: They lag behind the above two nutritionally.
Which Millet is good for me?
- For disease reversal: All 5 Positive millets should be eaten in rotation as each type offers a different kind of nutrient profile. Example. Millet A for first 2 days of the week followed by Millet B for next 2 days and so on…
- For improving general health: Incorporate one millet meal in a day. (Reference: Research by eminent food scientist Dr. Khadar Vali)
The Science behind Goodness of Millets
Fibre content: Rice: 0.2% / Wheat: 1.2% / Millets: 8–12%
Positive (minor) millets contain 6–10 times fibre that of wheat or rice. It is not just the high fibre content but the balanced availability of fibre interwoven with the carbohydrate, from the core of the kernel to the outermost layer of the grain. This ensures a slow release of glucose and insulin in the blood.
Whatever little fibre is present in the outermost layer (bran) of wheat or rice is lost in the process of polishing, causing sharp peaks of blood glucose in the body. Eating millets thus regulates blood glucose & cures diseases like diabetes, high BP, cholesterol, heart disease & obesity. The fibre cleanses the gut promoting growth of good gut bacteria.
Kodo millet: maximum antioxidants & phenolic compounds (the disease fighting agents- 18 times that of wheat). Detoxifies blood & bone marrow.
Foxtail millet: high protein content (12%). Both Kodo & Foxtail are rich in B vitamins (thiamine, niacin, riboflavin), carotene, folate, and lecithin- excellent for strengthening the nervous system.
Finger millet: rich in calcium (9x wheat) with 12–16% protein which makes it apt for growing children (avg content of protein in other millets~10%).
Barnyard millet: rich in iron, essential fatty acids like palmolitic, linoleic, oleic acid & sulfur containing amino acids like methionine (2–3x wheat). Best millet for those with sedentary lifestyle, diabetes, heart disease or want lose weight.
Browntop millet: has the highest fibre content, roots out all diseases of digestive tract. Takes the longest to cook.
The Magnesium in millets lowers the BP boosting heart health & reduce the effect of migraine. The Phosphorus content is a precursor to energy molecule in the body (the ATP).
Consuming these grains on a daily basis washes out all toxins from the body, improves metabolism and functioning of internal organs. Contrary to the popular belief, they are very easy to digest.
Check out my next blog for tips & recipes on how to cook & include Millets in daily diet..
Why the hesitation to adopt millets:
- Inertia to incorporate a new grain: People readily adopt expensive & celebrity grains like Quinoa (it was mainly imported from outside India till 2014, instead of choosing a local nutritious millet native to our soil since centuries).
- Lack of awareness about their nutritive value & medicinal properties.
As a part of my personal health journey, I discovered a deep connection between my daily food & state of health. Adopting Millets opened up powerful avenues for me.
The therapeutic potential of this miracle grain lies unexplored & underutilized in the world of Modern Medicine, which targets the tip of the iceberg.
In other words, symptoms are treated after the disease manifests, while the larger base of the pyramid lies hidden & unaddressed in most chronic ailments.
Millets as a part of daily diet can offer a formidable solution to the rise of non-communicable lifestyle diseases. Introduce millets in your life today, discover the magic yourself!
References:
- Research by Dr. Khadar Vali.
- Publications by Indian Institute of Millet research.
- Personal experience of cooking, experimenting and eating millets last 3 years.